WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Hang clean Strength

    E3MOM
    Hang clean
    3 x 5
    3 x 3
    - above knee

  • Bench press Strength

    5 x 6 bench press
    - leave two reps in the tank
    - rest 3 min btw sets

  • Bear Complex, RE-TEST Strength

    Bear complex
    5 Rounds For Load
    Complete 7 Unbroken Sets of this Barbell complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press

    compare to 4.6.
    score is the heaviest successful set of 7 unbroken complexes.

    Goal & Intensity:
    Compare to your score from July 4th.
    Goal:
    – Test your heaviest successful Bear Complex today.
    – Aim for clean and controlled rounds — this marks your progress over summer training.
    How to progress
    – 1 round = 7 unbroken complexes (don’t drop or regrip the bar):
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press (from behind)
    – No thrusters. Complete 5 total rounds, increase load only between rounds.
    – Rest as needed to maintain quality execution.
    – Don’t rush to heavy weights — start light and build smart.
    – First 1–2 rounds should feel smooth; save your effort for the last set.
    RPE: 9–10 on your final round
    – This should be your max effort — but still with technical control.
    Area of training focus:
    Full-body strength, stamina, and barbell control in one complex.
    It improves coordinated power output, grip endurance, and mental grit under sustained tension.

  • Back Squat Strength

    back squat 
    - last set of every set with one second pause in the bottom

    2 x 5
    - leave two reps in the tank
    - rest 4 min btw sets

    1 x 3
    - leave one rep in the tank
    - rest 4 min btw sets

    1 x 2
    - heavy but no failing
    - rest 4 min btw sets

  • Heidi Workout

    3 kertaa

    3 AMRAP
    40/80 DU/SU´s
    10 T2B
    10 GTOH 70/50

    Lepää 90s. Tulos on tehdyt toistot kultakin kierrokselta. Jos teet single undereita merkitse tulokseen scaled.

  • 1 RM Clean&jerk Strength

    30 min to find:

    1 RM Clean & jerk

    Toisen epäonnistuneen yrityksen jälkeen seis.

  • Kymppi siivous Workout

    Joka 90sekunti, 10 kertaa:

    1 clean pull + 2 power clean + 1 clean, yht 15 min.

  • Swimming 10:30—> Workout

    60-90min of Swimming:
    Practise Different Swimming Technics with Aki Rantahuhta
    - Omakustanteinen (6€), hyvinkään uimahallissa

  • Bear Complex prog 3 Workout

    AMRAP 30 min
    YGIG / round, in teams of 3

    20/17 cal bike
    3 Power Clean
    3 Front Squat
    3 Push Press
    3 Back Squat
    3 Push Press
    Use 75% of heaviest on 4.6.

    Goal & Intensity:
    -Build strength endurance by pairing a fast bike sprint with a heavy barbell cycle, working with a partner.
    -Maintain solid technique under fatigue.
    -Each round is short and intense—heart rate spikes on the bike, then you hit the barbell unbroken.
    Partner rotations create clear work‑rest intervals that keep intensity high. 2 rest while 1 work
    -Aim to keep all six barbell movements unbroken; adjust bike pace so you can hold form.
    RPE: 7–8
    Training Area & Benefit:
    Interval strength‑conditioning; practicing the transition from high heart rate to heavy lifts boosts competition and WOD performance.

  • 3 x 5 Weighted dips Strength

    Three sets of five reps